Pada Sancalana

• Stand erect but relaxed, with hands along the body.
  
• Bring the right leg forward without bending the knees while inhaling. Stay in the position for a few seconds
  
• Return to the standing postion while exhaling.
  
• Take the right leg backwards(inhale). With out bending the knee-joint, Stay in the position for a few seconds.
  
• Return to the original position(exhale).
  
• Raise the right leg, sidewards to the right with hip-joint as the hinge point(inhale). The leg is kept straight. Stay in the position for a few seconds.
  
• Return to the origingal position(exhale).
  
• Raise the right leg, sidewards to the left with hip-joint as the hinge point(inhale). The leg is kept straight. Stay in the position for a few seconds.
  
• Return to the Vertical position(exhale).
  
• Repeat the complete set of movements with the left leg.